By Lauren Denos: 9/23/2015 (Fitness)

Benches are good for so much more than just sitting and there are plenty of them around. I rccomend finding a park that is not crowded that preferably has a trail to use inbetween your exercises.

Runing
If you are at a park with a medium legth trail then do a lap of that trail between each exercise. 1/4 mile is a great disatnce. If you are in really good shape already then make it longer or turn it into sprints.

12 Slow Steps Ups (with each leg)
Plat your full foot solidly on the step. You want to press through the heel when you are stepping up. Step up as slowly as possible and keep yourself controled by keeping you abdominals tight. If you are stable enough you can do this whole movement without touching your foot t the top or bottom of the movement.

Runing

12 Bench Jumps
For this exercise you want to sit back as if you were sitting back into a chair. Keep the chest up and the abs tight. Keep your heels grounded and do not let your knees go over your toes. When coming up from the squat, press through your heels and the outer edge of your feet, then roll from your heels onto the balls of your feet. You will then propel yourself as high in the air as possible, and land as lightly as possible on the bench. If your knees are buckling or bowing during the squat then shorten your range of motion.

Runing

12 Inclince Pushups With Knee Squeeze
Start in a plank position. Your hands under your shoulders but slightly wider. You want your hands facing forward, think of your middle finger pointing straight ahead. When you go down you want to keep your arms in closer to your body verses letting them fly away. Keep your body firm, do not let the midsection or the knees droop. Keep your legs and glutes tight. This will help you keep your body strong and straight throughout the pushup. The only thing that should be moving is your arms, your feet are your pivot point. When you have completed a pushup and are at the top of the exercise then bring one knee into your body and squeeze your abdominals. Put leg back down, do another push up and then bring the other knee in.

Runing

12 One Legged Lunges (one each leg)
Place one foot on the bench behind you. This movement is a downward movement not a forward movement. Focus on lowering your back knee straight down to the ground. With lunges you do not want your front knee to go over your toes, if that happens then you are moving forward instead of straight down. When you come up press through your front heel.





 

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